1. We now have a new forum called Fantasy Matchup Discussion. Access it here

MacRea's Amateur Fight Training

Discussion in 'Training Logs' started by Brando, Oct 26, 2005.

  1. Brando

    Brando Green Belt

    Joined:
    Oct 26, 2005
    Messages:
    1,005
    Likes Received:
    96
    I've been reading these forums for awhile, finally joined up and figured I'd log my work. I've been training for a couple of years, mostly GPP and lifting, lost 40 lbs, and officially began boxing about 2 months ago. I use alot of different training methods: sled dragging, sledgehammer levering/intervals, sandbag work, weights, bodyweight GPP and skill training (focus mitts, heavybag, speedbag, double end bag, defensive drills, etc) are my favorites and what you'll see here more often then not. My diet is clean, and I'm a bit advocate of Ross Enamait's training manuals. Enjoy the read, I'll be adding my first entry tonight.

    P.S. I am currently injured, and my training will reflect that for the next 1-2 days. Bear with me!
     
  2. Duncon76

    Duncon76 Blue Belt

    Joined:
    Aug 9, 2005
    Messages:
    613
    Likes Received:
    3
    Location:
    Boston
    Great, Cannot wait to read your workouts :)))))
     
  3. Brando

    Brando Green Belt

    Joined:
    Oct 26, 2005
    Messages:
    1,005
    Likes Received:
    96
    Thanks, Duncon! You might be disappointed tonight then, hah...

    Active rest day. I'm using the 3 on/1 off trainng system, today happened to be my off day. Did some light bodyweight exercises, got warmed up with the jump-rope and stretched, and ran through some hot/cold dousing in the shower in hopes of getting my injury recovered for tommorow night.
     
  4. Brando

    Brando Green Belt

    Joined:
    Oct 26, 2005
    Messages:
    1,005
    Likes Received:
    96
    Off to the gym tonight.

    20 minute jump-rope warm-up (varying pace - sprint/jog/walk)
    thorough full-body stretching

    6 x 1 minute rounds technical sparring
    2 rounds shadowboxing
    4 rounds sparring (fought 3 different parteners - the Canadian champ (a southpaw), a fighter named Clayton with 2 fights and 2 knockouts, and a great fighter named Lindsay with a whip-like jab)

    4 rounds speedbag
    2 rounds heavybag
    cool-down

    Wierd workout tonight. I was just heading over to the heavybags for my customary 4-6 rounds + punch-outs when I was asked to stand in as a sparring partener. Couldn't turn that down, so my training schedual got a little bit turned around and I didn't have time for much afterwards. Nonetheless, it was a great day at the gym. Need to work stick+move, lateral movement to get outta trouble and committing more to my shots.

    Preview for tommorow: Sledgehammer + sandbag GPP and misc light skill work with some core/neck/hand strengthening for good measure.
     
  5. Richard Emling

    Richard Emling Black Belt Professional Fighter

    Joined:
    Apr 11, 2004
    Messages:
    5,731
    Likes Received:
    3
    Location:
    tooele utah
    sounds tough i have been thinking about adding sand bag training and sledge hammering to my training
     
  6. Brando

    Brando Green Belt

    Joined:
    Oct 26, 2005
    Messages:
    1,005
    Likes Received:
    96
    I definitely recommend sandbag training, especially for combat athletes (specifically grapplers, but grip and hand strength is important for strikers as well). It's very intense and veeery effective. If you want a link on sandbag construction I can dig one out, just let me know.

    8-12 minutes jump-rope warm-up
    full body stretch
    2 rounds shadowboxing
    4 rounds high-intensity jump-rope intervals

    4 rounds weighted GPP as follows:
    - Burpee sandbag shouldering x10
    - Vertical sledgehammer swing x20 (10 each side)
    - Mountain climbers x 50

    Repeat until interval ends, 1 minute rest between rounds.

    5 minutes animal yoga alternating duck walk/bear crawl/crab walk

    Medicine ball core work - all done with an 8lb medicine ball unless otherwise noted:

    25 v-ups
    25 sit-ups
    25 russian twists
    25 trunk twists
    25 unweighted leg raises
    25 side bends

    Repeat twice, 20-30 seconds better circuits, no rest between exercises.

    light hand/neck circuit:

    10 knuckle push-ups (STRICT form)
    25 neck circles
    10 fingertip push-ups (same)
    25 neck circles

    repeat twice, no rest until both circuits were done.

    stretching out
    5 mins misc. balance work as cool-down
     
  7. Richard Emling

    Richard Emling Black Belt Professional Fighter

    Joined:
    Apr 11, 2004
    Messages:
    5,731
    Likes Received:
    3
    Location:
    tooele utah
    ya i could use some instuructions thanks
     
  8. Brando

    Brando Green Belt

    Joined:
    Oct 26, 2005
    Messages:
    1,005
    Likes Received:
    96
    http://www.warriorforce.com/sandbagconstructionkit.pdf

    Most comprehensive guide I know of, anyways. If you're really interested in sandbag stuff check out "Ultimate Training for the Ultimate Warrior"

    Rest Day today, way to busy to train plus my injury was acting up. What a shitty week of training.
     
  9. Brando

    Brando Green Belt

    Joined:
    Oct 26, 2005
    Messages:
    1,005
    Likes Received:
    96
    Mid-day workout:

    4 rounds shadowboxing

    3 rounds of the following strength and conditioning circuit:

    Sandbag rows x 10
    Sandbag deadlift x 10
    Burpees x 10
    Sandbag Clean and Press x 10
    Zercher Sandbag Squats x 10
    Lateral Jumps over sandbag x 10

    20-30 secs rest between exercises, 1 minute rest between circuits. Very tough!

    Light core circuit:
    ab wheel roll-outs x 5
    medicine ball russian twists x 20
    weighted toe touches x 5

    Repeated three times

    stretch
    5 minutes light shadowboxing cool-down
     
  10. Brando

    Brando Green Belt

    Joined:
    Oct 26, 2005
    Messages:
    1,005
    Likes Received:
    96
    2 rounds shadowboxing

    Power circuit:
    -Sandbag clean and press x6
    -Sandbag side loading x 10

    Repeat 4x. 30 seconds rest between circuits.

    Lower Body Power:
    One legged squats 3/6/9/6/3
    Glute-ham raises 3/6/9/6/3

    Pulling and Pushing:
    Towel Pull-ups 2/3/4/5/4/3/2
    Handstand push-ups 2/3/4/5/4/3/2

    light core circuit:
    one arm plank x20 seconds (each arm)
    chinnies x20
    superman x12

    repeat x3, no rest

    Light workout tonight to start the week off. Either heavy focus mitt work or sparring tommorow, so I'm easing into the week. Still, decent workout. Spacing (a bit much sandbag work?) has been a bit wierd lately because last week was messed thanks to my injury, but I'm trying to start fresh.
     
  11. Brando

    Brando Green Belt

    Joined:
    Oct 26, 2005
    Messages:
    1,005
    Likes Received:
    96
    Frustrating workout tonight. Had to go out and treat my 'ma to dinner for her 5 year anniversary with her new boyfriend. Got back super late with a ton of homework piled up, so I had to be quick. Tried the "Living Room Challenge" and it was going well until my sandbag broke (not the bags, but the duffle dag itself) after my first shouldering of the third round. Pissed off and almost out of time I scrambled to get something done:

    jump-rope warm-up (criss-cross coming nicely)
    2 rounds shadowboxing
    The Living Room Challenge
    Round 1: Sandbag Clean and Press
    Round 2: Sandbag Zercher squats
    Round 3: started shouldering, but my bag broke

    5 x 10 burpees

    What a shitty workout, feel like I got nothing done and now I have to fix my damned bag. Mom's anniversary meant I couldn't goto the gym tonight, too. Fuuuucking lame
     
  12. Brando

    Brando Green Belt

    Joined:
    Oct 26, 2005
    Messages:
    1,005
    Likes Received:
    96
    Duct tape, a man's best friend... fixed by sandbag temporarily!

    "CIRCUIT MANIA"

    Sandbag Carry:
    -1 minute Sandbag overhead walk

    Sandbag circuit:
    -Sandbag Clean and press x6
    -zercher sandbag lunges x6 (each leg)
    -fingertip push-ups x10
    -lateral jumps over sandbag x20
    1 minute rest. Repeat 3 times.

    Sandbag carry:
    -1 minute sandbag overhead walk

    3 x 10 burpees (30 seconds rest between sets)

    Sandbag circuit #2:
    -sandbag deadlifts x10
    -sandbag bentover rows x10
    -sandbag zercher squats x10
    -sandbag core twist x12
    1 minute rest. 20 seconds rest between lifts. Repeat 3 times.

    Core circuit:
    V-ups x15
    chinnies x30 (left+right touch = 1 rep)
    supermans x15
    30 seconds rest between circuits. Repeat 3 times.

    Sandbag carry:
    -Overhead carry until failure (about 1:40)

    GREAT workout tonight. Every muscle in my body was worked really well. Emphasis entirely on skill tommorow night, off to the boxing gym.
     
  13. Brando

    Brando Green Belt

    Joined:
    Oct 26, 2005
    Messages:
    1,005
    Likes Received:
    96
    Getting back into the swing of things at the gym:

    20 minute jump-rope warm-up, varying pace from sprint to jog
    thoroough full-body stretch

    2 rounds all-out shadowboxing
    6 rounds heavybag
    4 rounds speedbag
    2 rounds core work (russian twists, med ball sit-ups, chinnies, etc)
    4 rounds shadowboxing

    5 x 10 burpees finisher (30-60 seconds rest between sets). Done with MAX effort, full push-up and HIGH jump.

    light shadowboxing cool-down and stretch

    Great session at the gym. No coaches were available, theres another show coming up so all of the extremely active boxers were having some intense 1 on 1 work. I did get a bit of instruction from Joe Hajal, though, mostly about my lead hook - apparently I'd been to cautious about throwing a looping, wide hook and consequently my hook wasn't wide enough. Besides that, no other instruction tonight. No problem though, I know how to kick my own ass without 'em.. muhuahaha
     
  14. Brando

    Brando Green Belt

    Joined:
    Oct 26, 2005
    Messages:
    1,005
    Likes Received:
    96
    jump-rope warm-up

    2 rounds shadowboxing

    DB snatches 3 x 6
    sandbag front squat push-press 3 x 8
    one legged squats 3 x 8
    Sandbag rows 3 x 10
    chin-ups 3 x 8

    finisher: overhead sandbag carry to failure (1:45)

    shadowboxing cool-down

    strength session today, power went out just as I was warming up, but I lit some candles, trained in the candlelight. Had to keep it a bit short, but I still am feeling it this morning
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.